This post is sponsored by Nature Nate’s Honey Co. All thoughts and ideas are my own. 

Best Snacks for Low Blood Sugar According to a Diabetes Dietitian

Hypoglycemia can happen at the most inconvenient times, so being prepared with snacks for low blood sugar is a must!

Low blood sugar can happen to anyone living with diabetes, and even some people without diabetes. Having low blood sugar snacks on hand is an important part of managing blood sugar and staying safe. In this post, we’ll cover what hypoglycemia is, how to treat it, and the best snacks for low blood sugar to keep with you at home, at school, at work, or while traveling.

What Is Hypoglycemia?

Most healthcare professionals define hypoglycemia as a blood glucose value less than 70 mg/dL. But you should absolutely talk with your own healthcare team about when they want you to treat a low blood sugar. Your doctor may recommend treating at a different number depending on your lifestyle, medications, pregnancy status, or other factors.

If you live with diabetes and are prone to lows, it’s important to know your own personal treatment plan and always have snacks for low blood sugar nearby.

Symptoms of Hypoglycemia

Hypoglycemia can cause:

• Confusion
• Unexplained tiredness
• Extreme fatigue
• Numbness in your extremities or face
• Nausea
• Blurry vision
• Shakiness
• Sweating
• Irritability
• Fast heartbeat

Learn more about insulin and blood sugar management here: Types of Insulin for Diabetes Management

It’s also important to know that some people experience asymptomatic hypoglycemia, which means their blood sugar is low without noticeable symptoms. So if you tend to run low, make sure you’re monitoring your blood sugar closely and always have portable snacks for hypoglycemia on hand.

What Happens If Hypoglycemia Is Not Treated?

If left untreated, hypoglycemia can lead to loss of consciousness, seizures, and even death. That’s why having the best snacks for low blood sugar with you is not just convenient, it’s critical.

How to Treat Low Blood Sugar

You’ve probably heard of the Rule of 15 for hypoglycemia. It says that if your blood sugar is low, you should eat 15 grams of rapid-acting carbohydrate, then wait 15 minutes and re-check your blood sugar. If it’s still low, you treat again.

As someone who has lived with type 1 diabetes for 30+ years and is also a registered dietitian, I’ll be honest, this rule can feel frustrating at times. There are so many factors that affect how quickly your blood sugar comes back up and how much carbohydrate you actually need. Talk with your doctor or healthcare team to create a personalized low blood sugar treatment plan that works for you.

Best Thing to Eat for Low Blood Sugar

The best food for a low blood sugar is something called a rapid-acting carbohydrate.

That means a food or drink that:

• Raises blood sugar quickly
• Is easy to consume
• Does not have much fat or protein

Fat and protein can slow down digestion, which is usually helpful for blood sugar balance, but not when your blood sugar is low and needs to come up quickly.

What to Eat for Low Blood Sugar

Some of the best rapid-acting carbs for hypoglycemia include:

• Fat free candies
• Juice
• Honey
• Glucose tablets
• Glucose gels
• Unsweetened applesauce
• Raisins
• Fruit snacks

These are all great examples of low blood sugar snacks because they’re quick, easy, and effective.

How to Treat Reactive Hypoglycemia

Reactive hypoglycemia usually refers to people without diabetes who experience low blood sugar for a variety of reasons. In the moment, the treatment is the same as it is for people with diabetes. You want a rapid-acting carbohydrate that will raise blood sugar quickly.

But if you’re having recurring low blood sugar without diabetes, that’s something you should discuss with your doctor so you can figure out the cause and come up with a bigger-picture plan.

How to Treat Hypoglycemia During Pregnancy

For people without diabetes, hypoglycemia during pregnancy is rare, but it can happen.

For people with diabetes, hypoglycemia is often more common during pregnancy. One study showed that about 23% of women with type 1 diabetes experience a severe episode of hypoglycemia during pregnancy. Severe hypoglycemia means blood sugar drops so low that a person may nearly lose consciousness or need help from someone else to treat it.

Hypoglycemia should generally be treated the same way during pregnancy as it is otherwise, but it’s important to talk with your OB/GYN and diabetes care team about best practices for prevention and treatment.

Are Low Blood Sugar Snacks “Healthy”?

A lot of people worry that the best foods for low blood sugar are not “healthy enough.” Parents especially may feel hesitant about using candy or juice for their child with diabetes.

But in the middle of a hypoglycemic episode, the goal is not to find the most nutrient-dense option. The goal is to raise blood sugar quickly and safely with what you have available.

That said, there is nothing wrong with planning ahead and choosing snacks for low blood sugar that also happen to come with a few extra nutrients. Just remember that what matters most is that the snack is easy to consume and works fast.

Best Snacks for Low Blood Sugar

Here are my top 5 favorite ways to treat a low blood sugar. I’ve had enough glucose tablets in my lifetime to know I would gladly help people avoid that chalky experience whenever possible.

1. Honey

1 tablespoon honey is one of my favorite options because it’s easy to swallow quickly and raises blood sugar fast.

2. Unsweetened Applesauce

1/3 to 1/2 cup unsweetened applesauce is another great choice, especially for kids or for people who have trouble chewing when they’re low.

3. Raisins

1/4 cup raisins works well as a shelf-stable option you can keep in a bag, desk, or glove compartment.

4. Apple Juice or Grape Juice

4 to 6 fluid ounces of juice is a classic low blood sugar treatment because it works quickly and is easy to find.

5. Fat Free Candies

Fat free candies can also work well because they provide fast-acting carbohydrate without fat slowing things down.

Portable Snacks for Hypoglycemia

If you need something easy to throw in a purse, backpack, lunchbox, or car, these are my top 3 portable snacks for hypoglycemia:

• Nature Nate’s Honey Co. Honey Minis
• Fruit snacks
• Applesauce pouches

These are easy to carry, easy to use, and much more convenient than trying to track down juice in the middle of a low.

Best Snacks for Hypoglycemia in Kids

When it comes to low blood sugar snacks for kids, the best option is usually something that’s easy to eat or drink quickly and doesn’t take a lot of effort.

My top picks include:

• Nature Nate’s Honey Co. Honey Minis
• Applesauce pouches
• Juice boxes

These are simple, familiar, and easy for kids to use when they need help treating a low blood sugar.

My Favorite Snack for Low Blood Sugar

Without a doubt, my personal top pick for treating low blood sugar is honey.

It’s quick, easy to consume, and raises my blood sugar fast. I especially love the mini pouches from Nature Nate’s Honey Co. because they’re so small and portable. They’re perfect for tossing in my purse, packing for travel, or keeping in the car.

Nature Nate’s is the number-one branded honey company in the U.S. and produces 100% pure, raw, and unfiltered honey. Their honey has a more complex flavor than standard processed honey, and their small pouches make low blood sugar treatment much easier when you’re on the go.

---

FAQs About Snacks for Low Blood Sugar

What is the best snack for low blood sugar?

The best snack for low blood sugar is a rapid-acting carbohydrate that raises blood sugar quickly and is easy to consume. Good options include honey, juice, applesauce, raisins, and fat free candies.

What should people with diabetes eat when blood sugar is low?

People with diabetes should treat low blood sugar with fast-acting carbs rather than foods with a lot of fat or protein. Fat and protein slow digestion, which makes them less helpful in the moment.

How many carbs do you need to treat hypoglycemia?

Many people start with 15 grams of carbohydrate, then recheck blood sugar after 15 minutes. But treatment needs can vary, so it’s important to follow the plan you’ve created with your healthcare team.

Are fruit snacks good for low blood sugar?

Yes, fruit snacks can work well as a portable low blood sugar snack, especially when you need something shelf-stable and easy to carry.

Is peanut butter a good snack for low blood sugar?

Not by itself. Peanut butter contains fat and protein, which slow digestion. That makes it less effective for quickly raising blood sugar during a hypoglycemic episode.

Are low blood sugar snacks different for kids?

The best low blood sugar snacks for kids are usually quick, easy to eat, and familiar, like honey pouches, applesauce pouches, and juice boxes.

Can people without diabetes get hypoglycemia?

Yes, some people without diabetes can experience reactive hypoglycemia or other types of low blood sugar. If that happens regularly, it’s a good idea to talk with your doctor.